CrossFit Turku

5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars 8/4lbs.
Rest 2 minutes

Mainsite workout

“Cindy”

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squat

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Kaisa K.

Back squat
3-3-3(+)
70-80-90%
add 2,5-5kg to last sets of threes.

Weighted sit-ups
5 x 15 AHAFA

Chinese plank
2 sets at 50% max hold
rest 2 min between

Or 1 max hold 5 min cap + 1 x 50%

Coach Nea

Team workout,
30 min AMRAP of,
60/45 cal erg, done in sets of 20/15
30 power clean & jerk 50/35
9 wall climb
60/45 cal erg, done in sets of 20/15
30 dumbbell snatch, alternating 22,5/15
9 wall climb

Coach Juha

Strict pull-up
3 x 12

“Karen”
150 wallballs for time 20/14

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Riitta L.

50 reps
1 snatch + 1 bar over burpee
start at 33% 1rm snatch.
every 10 reps add weight 5-10kg

Riitta L.

3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Marlon H.

40 min Team AMRAP of,
90 calories
90 kb swing 24/16
90 burpee box jumps 50cm
90 weighted lunges 24/16
90 pull-ups

Teams of three, divide reps as desired.

Suvi S.

Back squat
5-5-5(+)
65-75-85%
add 2,5-5kg

Barbell roll-outs
5 x 8-12 reps

Chinese plank
1 set max hold (cap 5 min)
2 sets at 50% max hold
rest 2 min

Mikko Hagström was 4th at Unbroken 2018 masters category
Pic: Unbroken By CrossFit 8000